How to do the downward facing dog yoga pose

Exercise


How to do the downward facing dog yoga pose
Downward Facing Dog is one of the more recognizable yoga poses. Its strengthening and stretching benefits make it a a valuable pose for both beginning and adept yoga practitioners. This pose lengthens the spine and stretches the backs of the legs, particularly the hamstrings and calves. It is great for warming up and is a common part of Sun Salutation combinations. When in Downward Facing Dog, keep most of your weight over your legs to relieve the pressure on your arms. Keep your head between your arms, your shoulderblades wide, and lengthen your spine. Visualize your body making an upside down V shape, and only lower your heels if you are able to straighten your legs.
Instructions
Step 1 Begin on your hands and knees with your hands lined up under your shoulders and your knees under your hips. Spread your fingers, press your palms to the mat, and curl your toes under. Step 2 Exhale and lift your hips toward the ceiling, straightening your arms and coming up on your toes. Lengthen your spine and keep your head between your arms so that your body forms an upside down V shape. If the stretch on your legs is too much, keep your knees partially bent, but still focus on lifting your hips and lengthening your spine. Step 3 Shift your weight back toward your legs, but focus on keeping your hips lifted. If you are able to straighten your legs, gently lower your heels toward the floor. Do not expect your heels to reach the floor until you have become fairly flexible. Step 4 Hold the pose for 1 to 3 minutes, while focusing on maintaining the proper form. Make sure you continue to breathe evenly while in the pose. If it is difficult to breathe evenly, ease back on the stretch. Step 5 To come out of the pose, exhale and lower your knees to the floor. Sit back on your heels and lay your chest onto your thighs in Child's Pose.	You will Need Comfortable Clothes Yoga Mat Rolled-up Towel (optional) Tips & Warnings Never push beyond your limit. Stretch gently to avoid injury. Do not lock your elbows or knees. Do not expect your heels to touch the floor until you become more flexible. If the stretch in the back of your legs is too intense, bend your knees and keep your heels off the ground. If your wrists are strained, modify the pose by putting a rolled up towel under your wrists and your fingers on the floor. Visualize your body as an upside down V shape, and focus on lifting your hips toward the ceiling. Always check with a doctor before beginning any new exercise routine.

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Susan Quilty
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